Hey, appreciate it man. I have been following along in your logs, though silent, I am very impressed with your strength.
Thanks, I really appreciate that. It helps being short and stocky.
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Nice session yesterday Shane. It didn’t read heavy. 
That’s a crap ton of sets at 225. Nice work on the DB Incline bench as well. Way to get it done brother. You were quiet for a few days and I thought you were going Greg on us. 
I have seen a lot of short stocky weak dudes, you are strong. 
1 Like
Thank you Trent.
LoL. Nope, took the wife to get surgery on Tuesday morning. Been playing mom and dad this week taking my son to school and picking him up. Trying to get training in where I can. 
Friday Squats and Legs
Weigh in 258
Warm up bike
5 minutes
Squats 531 (low bar)
TM 275
5 x 110
5 x 140
3 x 165
3 x 195
3 x 225
3 + 250 (6) Hit safety, should have done 2 more. Pussed out.
Reps at TM
3 x 275 low bar
3 x 275 high bar(knee pain) dumb
1 x 275 low bar knee still iffy
Box squats
3 x 195 x 5 (same box as last week, I actually think it’s an 18 inch box)
Seated Hamstring curls
12 x 110
10 x 150
8 x 150
BSS
BW x 20 per leg x 3
Hip Abductions
20 x 265
20 x 305
20 x 305
Hip Adduction
20 x 285
20 x 305
20 x 305
65 minutes
Decent day. Should have hit 250 for two more. Oh well, still doubled up my required reps. Dumb to jump to 275 on highbars. Noted.
I found the next size box at my gym and it a really short. I think 12, definitely shorter than a bench.
Edit to add, I definitely used an 18 inch box. I eyed it at the gym and the box came up about 4 inches below my knee, after putting a tape measure to my leg at work it is a confirmed 18 inch box for this cycles box squats.
6 Likes
Saturday
Peloton
30 minutes
242 KJ
9.08 miles
10 minute cool down
4 Likes
Sunday
Peloton
30 minutes
259 KJ
9.3 miles
380 cals
10 minute cool down ride.
3 Likes
Nice job on that squat session. Plenty heavy and glad you found the box. Nice two Peloton rides as well. Way to get it done brother!
1 Like
Monday Shoulders/Biceps
Weight 260
Standing DB Lat Raises
15 x 30
15 x 30
15 x 30
15 x 30
15 x 30
531 BB OHP
TM 135
5 x 50 (seated at home)
5 x 65
3 x 85
5 x 105
3 x 115
1 + 130 (6)
BB Curls
20 x bar
12 x 65
12 x 85
12 x 85
Switch to ez curl bar
BB high Pulls
10 x 95
9 x 105
9 x 105
DB OHP (4 on incline bench)
16 x 60
14 x 60
12 x 60
13 x 60
Seated DB Shrugs
30 x 60
30 x 60
30 x 60
30 x 60
59 minutes
5 Likes
Thank you Trent. I am trying!
Great session yesterday Shane. Nice and heavy on the main lifts and then a ton of volume on the accessory lifts. 130 lb seated OHP is no joke. That is one lift that I will never attempt again. Great job brother!
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Thank you Trent. It is not that bad, but definitely not as stable as standing. I like to put my safeties right below my j cups so if I fail I can bail out easily.
Tuesday Deads/back and Triceps
Weight 259.2
Deads
TM 365
5 x 150
5 x 185
3 x 225
5 x 275
3 x 315
1 + 350 (5) good set. Couple in hole
OH Tricep Rope
20 x 42.5
20 x 50
12 x 57.5
12 x 57.5
Mag medium grip lat pulls
12 x 160
5 x 200
5 x 200
5 x 200
Pendlay rows
5 x 135
5 x 165
5 x 185
3 x 225
3 x 225
3 x 225
Drop to 205.
HS iso low rows
12 x 90 per side
10 x 115
9 x 125
7 x 135
55 minutes
Decent workout today. Hit the gym. Pendlay rows were more like puuuuuulllls, not very explosive. Should have jumped 20 pounds instead of 40. Next time.
5 Likes
Nice session Shane. Deads are just moving right along. And shoot, if you’re getting 3x225 on Pendlays you are my hero. 
1 Like
Thank you Trent, but t hose pendlays sucked . LoL. They moved but not well, It will be awhile before I try 225 again.
Thursday Chest and biceps
Weight 259.4
BB Bench 531
TM 225
5 x 95
5 x 135
3 x 160
5 x 170
3 x 195
1 + 215 (10)
LSL
5 x 195 x 5
Standing Reverse EZ curls
10 x 50
12 x 50
12 x 50
Incline DB Bench
10 x 60
10 x 60
10 x 60
10 x 60
10 x 60
Flat DB Fly
10 x 60
12 x 60
12 x 60.
58 minutes
Good day. Best bench set I have hit in awhile. Going to Deload next week.
6 Likes
Nice looking bench sets. That one jumped out at me before I got to the comments. I would be lucky to get 2 reps at 215 right now. Good accessory lifts too. Nice job Shane!
Friday Squats and Legs
Weigh in 262. Pasta night
Warm up bike
5 minutes
Squats 531 (low bar)
TM 275
5 x 110
5 x 140
3 x 165
5 x 210
3 x 235
1 + 265 (1) tired, hip sore today. IT band
1 x 265 still sore, try one more rep
1 x 265 foam roll time
BSS
BW x 20 per leg x 3
Seated Hamstring curls
12 x 110
12 x 130
10 x 140
7 x 140
Drop
6 x 120
45 minutes.
Shit day. Glad I am rolling into my Deload week. Going to dialing my diet in tight. I use Carbon and have set myself 2.1 pound per week drop. Every time I go 2 pounds a week I hate it, but goal is a short term push to Thanksgiving at that rate and then dial it back. Check in will be Fridays. Goal by next Friday, 259.something
Got a busy weekend ahead, going to see Bill Burr tonight and then hitting up the UGA vs UK game tomorrow. After pulling a 60 hour week I just hope I can stay awake long enough tonight to enjoy Bill.
5 Likes
Nice session Shane. Sorry to hear about the IT band bothering you. I’ve had that problem for years and that eventually lead me to stop doing deep squats. For the past couple of years up until about 6 months ago, I was doing box squats slightly above parallel. Rolling does seem to help too. Now I have managed to do box squats slightly below parallel (14" for me) and that doesn’t seem to bother it. Hope that continues… Honestly, I think that my IT band issues stemmed from a lower back problem. I’ve noticed that right before my IT band starts hurting, I aggravate something in my lower back. Switching from conventional deads to hex deads has mostly alleviated that for me. Just food for thought… Still, way to stay committed and get those reps at 265.
Glad you are getting to get out and have some fun after such a long week. Hope it was a blast brother!
1 Like